0430

A. Active shoulder Hang + Strict Pull-ups

• 10 second hold + 1-5 pull-ups x 5

B. Hang power Cleans

• 12 min EMOM x 5 reps @ 155/105

*** drop weight as needed

C. MetCon

10 min AMRAP

50 box jumps

50 KB swings 53/35

50 double unders

0429

A. Ring dips

• banded or regular “conga line”

2-4-6-8-10-12-14

B. Deadlift

• take 16 min to complete the following reps at increasing weight… don’t add or subtract sets and go every two minutes

7-7-5-5-3-3-1-1

C. MetCon

8 min AMRAP

*100m walking lunge with DB buyin

12 DB Snatch @50/35

8 Pistols/goblet Squats

4 strict Pull-ups

Coach Schedule

Hey Guys! It’s happening… We have an official Coach schedule!

Monday-Saturday AMs

Coach Ben-jammin

Monday and Wednesday

4 pm Shannon

5pm Ben

6pm Bryce / Ben-Oly

Tuesday and Thursday

4pm Shannon

5pm Ben

6pm Ben / Shannon – gymnastics

Friday

4pm Shannon

5pm Ben

0428

A. HS Holds

• 3×15 seconds

•2×30 seconds

•1×45 seconds

•1×1 min

Rest 1:1

B. Strict Press

10-1 @ 60-70%

EMOM

C. MetCon

75 HR push-ups

50 front squats 115/75

800/400 meter run

For time

16 min cap

Gym Updates

Hey Guys! Wanted to put up a few general updates…

• First: with the holidays and family coming to town we will be wanting to make you aware of our punch card type of membership or long term guest drop in. It is $15 per day if you purchase more than three classes and it doesn’t expire. There will be a sign up board for punch cards where you can sign in for the day and I can keep track of you.

• Second: Shannon Lanz does a lot of corrective type of work with y’all including, rolling, stretching, cupping, trigger point work and activation work. First of all you should go see her to have her work on you, she is really good at what she does! Secondly, in order to make sure all is fair she will be only working on people for $1/min, in 10 minute increments (sign up on the board). She would prefer to have some notice of when you want to have her work on you so she can plan accordingly. Also, this needs to be during class hours not after 7pm… so talk to her and squeeze it in where you need to.

• Third: I would love it if you guys would sign up for classes online. Not going to freak out if you don’t but it really helps me plan my days. If you need help setting that up let me know!

0427

A. Pistols

• 4×10 with 3 second tempo down

• Hollow rocks 4×10

B. Back Squat

• 10 x 5 @ 60-70% with 5 second pause at the bottom. No bounce!

C. MetCon

• 5 rounds

10 toes to bar

7 Bar muscle ups / CTB pull-ups to

4 Push Press @ 155/105

15 min cap

0426

A.

HSPUs or Hs Hold tabata

B.

Deadlift

5-5-5-5-5-5-5

C.

40 Shoulder to OH 135/95

800 m run

100 double unders

20 Shoulder to OH 135/95

400 m run

50 double unders

For time

18 min cap

0425

A.

Alternating minutes x10 min

•1-7 strict pull-ups

•30 hollow rocks

B.

Back Squat

3 second tempo 2 second pause

10×4@60-70%

C.

12 min AMRAP

250 m run

12 Power Cleans @135/95

12 OTB burpees